This video is brought to us by Dr. Dan Maggs and the topic of discussion is Keto Vegetables. These low carb vegetables that we are going to be discussing all have less than 5 grams of Net Carbs per 100 grams!
The Net Carbs are the digestible bit that our bodies actually can use for energy. Since it is a really low amount of carbs it is likely that you will be full before you start to over-eat these foods.
Here follows the list of 16 Keto Vegetables that you can eat as much as you like, in no particular order. Note: Not all of these vegetables are technically vegetables, some of them are actually technically fruit. But we talk of them as vegetables because they have similar nutritional profiles to vegetables, even though they are not. Then there are some that are technically neither a vegetable or a fruit. Lets see if you can spot them!
Zucchini / Courgette
This vegetable is a member of the Squash family and particularly low in carbs but also very versatile. If you compare it to other members of the Squash Family like Pumpkin and Butternut it only has 2.1 grams of net carbs per 100 grams. This is significantly lower than the other squashes.
You can roast, fry or grill them but is probably most famous in the Keto and Low Carb world as an alternative to Pasta.
Aubergine / Eggplant
These can be cooked in a variety of ways and they just suck up the flavor of everything around them. A favorite way to cook them, is to slice them into thin slices and then use the slices as a substitute for Lasagne Sheets.
This Keto Vegetable has such an amazing flavor, especially if you can get it locally produced and in season. Makes for a great low carb side dish. You can steam, sauté or barbeque it and makes a great accompaniment for steak.
This might seem like a pretty boring vegetable, especially if it is just boiled or steamed. There are however loads of ways you can cook broccoli to make it more enticing. Stir fry it, roast it or even blend it up into a soup.
Whether you love them or hate them, mushrooms are very low in carbs. Garlic mushrooms are a great tasty side-dish. You can mix mushrooms with some cheese as a stuffing for an omelet. Or how about a cream mushroom sauce to go with steak.
Red Peppers are just ripe Green Peppers and they go through Yellow on their way to get there. The ripening process means that more sugars will be present in the flesh of Peppers. Green Peppers are a really solid choice at 3 grams of Net Carbs where Yellow and red Peppers only just make this list at 5 grams of Net Carbs.
Slice them up and eat them raw in salads or fry them up as part of another dish.
Avocados are one of the low carb super foods. It is just loaded with healthy fats and is perfect in salads, blended in smoothies, or mashed up to make Guacamole.
Technically a fruit and not a vegetable. A lot of people seem to get upset about tomatoes on a low carb diet, but not really sure why that is. There are some varieties that are slightly sweeter and thus have a slightly higher carb count, but for the most part they are pretty low in carbs. And of course there are hundreds of different ways you can use tomatoes in your cooking.
Beware of sun-dried tomatoes though. As with dried fruit, the sugars that are there are so much more concentrated when dried.
Cabbages don’t have to be boring. Shredded it can form the basis for coleslaw. It also does really well as a noodle substitute for low-carb stir fries.
Love them or hate them but they feature in a lot of recipes. Olives is a great go-to snack on the road cause you can usually easily pick up a small pot in most supermarkets.
Green Leafy Vegetables
This is a group of vegetables like Spinach and Kale. They are not the most inspiring vegetable on the list, but they are super low on carbs and packed with nutrients.
Once again not overly exiting on their own, but form the basis of amazing salads. You can eat it to your hearts content on a keto diet.
Treat exactly the same as Lettuce.
Frequently overlooked as a low carb vegetable, and includes the radish’s oriental cousin the Daikon Radish. They are often used in salads, but can also be roasted and stir-fried. Get creative with them! Without a doubt should be on the list of best keto vegetables.
You can use them in salads, stir fry or as a side dish. They also work really well for meal prep foods because once cooked they can be stored really well in a fridge for a few days.
Last but by no means the least. When considering the best keto vegetables this one is usually at the top of the list.
Cauliflower is quite possibly the king of low-carb vegetables. They can be mashed as a potato substitute. Blend it with Parmesan and use it to top off a Shepherd’s Pie. Grate it, pulse it up in a blender, chop it up finely and use it as a low carb rice substitute. You can even make Cauliflower in to a Pizza Base.